Saturday, July 16

Rebuild 8:30a

Community WOD 9:30a

Rebuild

3 RFQ

1. Archer Push Up; 20X0; 6-8 arm; rest 45 sec

2. Single Arm Bias Body Rows; 20X1; 8/arm; rest 45 sec

3. Extended Wall Plank; 45sec; rest 45 sec and back to 1

3 RFQ:

Half Kneeling Landmine Press; 20X0 Tempo x 12/arm

Banded Tricep Push Downs x 20-25reps

DB Pull Through; @2111 x 16

Community WOD

In teams of two, with only one partner working at a time, complete the following for time:

65/50 Bike Cals (any split)

immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Goblet Lunges
8 KB Swings
12 Push-Ups
16 Air Squats

immediately followed by…

1000/800m Row (any split)